Oat-Crusted Baked Tilapia with Suya Spice and Mango-Avocado Slaw

West African suya spice usually coats grilled meat, but here it's rubbed into a ground-oat crust for baked tilapia instead. The oats crisp up nicely in the oven and hold onto the ginger, cayenne, and paprika notes suya is known for, all without a deep fryer in sight.

Tilapia is naturally low in fat, and baking it in an oat crust rather than frying keeps this dish light on saturated fat while adding a genuine dose of soluble fiber most breaded fish recipes skip entirely. The slaw brings its own unsaturated fat from avocado, plus fiber from cabbage, and a natural sweetness from mango that balances the spice on the fish.

It's a fast weeknight dinner that still feels like it took some effort — the fish bakes in under 20 minutes while you toss the slaw, and the two come together as a plate that's colorful, crunchy, and genuinely satisfying for a cholesterol-conscious table.